What to Do When You Need Help: Tips from a Psychologist

What to do when you need help? When we’re going through tough times, knowing where to turn for help can be challenging. Whether dealing with mental health challenges, financial struggles, or relationship issues, we must recognize when we need support and take action to get it. This article will explore helpful tips and resources for what to do when you need help.

One of the first steps to getting help is acknowledging that we need it. This can be a difficult step, as it may require us to confront our vulnerabilities and ask for assistance. However, recognizing our limitations and seeking help is a sign of strength, not weakness. By reaching out for support, we can improve our well-being and find solutions to our challenges.

Many different types of help are available, depending on our needs and preferences. Some people may find speaking with a therapist or counselor helpful, while others may benefit from support groups or online resources. Additionally, many hotlines and crisis services are available for those in immediate danger or distress. By exploring the options available, we can find the best help for us and take steps towards healing and recovery.

What to do when you need help?

Recognizing the Need for Help

When we struggle with personal issues or emotional distress, admitting that we need help can be challenging. However, recognizing the need for use is essential to getting the support we need to improve our mental health. This section will discuss two key sub-sections that can help us identify when we need help: identifying personal struggles and acknowledging emotional distress.

Identifying Personal Struggles

Sometimes, it can be hard to recognize when we are struggling with personal issues. We may feel like we should be able to handle everything independently, or we may want to avoid burdening others with our problems. However, it is essential to remember that everyone goes through difficult times, and there is no shame in asking for help when we need it.

To identify personal struggles, we can start by asking ourselves some questions. For example, are we feeling overwhelmed by our responsibilities? Are we experiencing changes in our mood or behavior? Are we having trouble sleeping or eating? If we answer yes to these questions, it may be a sign that we must seek support.

Acknowledging Emotional Distress

Emotional distress can manifest in many ways, including anxiety, depression, anger, or irritability. It can be challenging to acknowledge when experiencing emotional pain, as we may feel ashamed or embarrassed about our feelings. However, it is essential to remember that our emotions are valid and that seeking help is a sign of strength, not weakness.

We can start by paying attention to our thoughts and feelings to acknowledge emotional distress. We can ask ourselves questions such as, am I sad or hopeless? Am I experiencing intense worry or fear? Do I need help with concentrating or making decisions? If we answer yes to these questions, it may be a sign that we must reach out for support.

Recognizing the need for help is essential to improving our mental health. By identifying our struggles and acknowledging our emotional distress, we can take the first steps toward getting the support we need to feel better.

Finding the Right Resources

When we need help, it can be overwhelming to know where to turn. However, many resources available to us, both personal and professional, can provide support and guidance. This section will explore how we can find the right resources when we need help.

Personal Support Network

Our personal support network can be a crucial source of help when needed. This includes friends, family members, and other loved ones who can offer emotional support, practical assistance, and a listening ear. It’s essential to reach out to those we trust and let them know what we’re going through. Here are some tips for building and utilizing our personal support network:

  • Identify who we can turn to for help and support.
  • Reach out to those individuals and let them know what we’re going through.
  • Be specific about what we need and how they can help us.
  • Stay in touch with our support network regularly, even when we’re feeling better.

Professional Assistance

Sometimes, we may need more specialized help than our personal support network can provide. This is where professional assistance can be invaluable. Many different types of professionals can help us, including therapists, counselors, psychiatrists, and other mental health providers. Here are some steps we can take to find the right professional assistance:

  • Contact our primary care physician or a trusted healthcare provider for a referral.
  • Use online directories or search engines to find mental health providers in our area.
  • Check with our insurance provider to see what mental health services are covered.
  • Read reviews and ask for recommendations from others who have sought professional help.

It’s important to remember that finding the right resources may take time and effort. However, investing in our mental health and well-being is always worth it. By building a strong personal support network and seeking professional assistance when needed, we can get the help we need to thrive.

Approaching Others for Help

When we struggle with a problem, it can be challenging to ask for help. However, reaching out to others can be essential in getting the support we need. Here are some tips for approaching others when we need help.

Effective Communication

When we ask for help, it is essential to communicate clearly and effectively. Here are some tips for effective communication:

  • Be specific about what you need help with. Instead of saying, “I need help,” try saying, “I am struggling with X, and I could use some help with Y.”
  • Use “I” statements to express your feelings and needs. For example, instead of saying, “You never listen to me,” try saying, “I feel unheard when I try to talk to you.”
  • Be open to feedback and suggestions. Remember, the person you are asking for help may have a different perspective and may be able to offer valuable insights.

Building Trust

When we ask for help, we are often vulnerable. Building trust with the person asking for help can help us feel more comfortable and supported. Here are some tips for building trust:

  • Be honest and transparent about your needs and feelings. Trust is built on honesty and authenticity.
  • Take time to listen to the other person’s perspective. This can help build empathy and understanding.
  • Follow through on any commitments you make. This can help build trust and show that you value the other person’s time and effort.

Remember, asking for help is a sign of strength, not weakness. By approaching others for help and communicating effectively, we can build strong relationships and get the support we need to overcome challenges.

Self-Care Strategies

When we are going through a difficult time, it is crucial to take care of ourselves. Self-care is not a selfish act but rather a necessary one. It helps us to maintain physical health, promote mental well-being, and cope with stress and anxiety. This section will discuss some self-care strategies that can help us take better care of ourselves.

Maintaining Physical Health

Taking care of our physical health is essential for our overall well-being. Here are some self-care strategies that can help us to maintain physical health:

  • Get enough sleep: Sleep is essential for our physical and mental health. It is recommended that adults get 7-9 hours of sleep each night.
  • Regular Exercise is a great way to reduce stress and improve our physical health. It can also help us to boost our mood and improve our self-esteem.
  • Eat a healthy diet: Eating a healthy diet is essential for physical health. It can help us to maintain a healthy weight, reduce our risk of chronic diseases, and improve our energy levels.
  • Practice good hygiene: Practicing good hygiene is essential for our physical health. This includes washing our hands regularly, brushing our teeth twice daily, and taking a shower or bath daily.

Promoting Mental Well-being

Taking care of our mental health is as important as physical health. Here are some self-care strategies that can help us to promote mental well-being:

  • Practice mindfulness: Mindfulness is a great way to reduce stress and improve mental health. It involves being present at the moment and paying attention to our thoughts and feelings without judgment.
  • Practice relaxation techniques: Relaxation techniques such as deep breathing, progressive muscle relaxation, and visualization can help us to reduce stress and anxiety.
  • Connect with others: Social support is essential for our mental health. It can help us to reduce stress, improve our mood, and increase our sense of belonging.
  • Engage in hobbies: Engaging in hobbies that we enjoy can help us to reduce stress and improve our mental health. It can also boost our self-esteem and increase our sense of accomplishment.

Taking care of ourselves is essential for our overall well-being. By practicing self-care strategies such as maintaining physical health and promoting mental well-being, we can improve our quality of life and cope with stress and anxiety more effectively.

Overcoming Obstacles

When we need help, we may face various obstacles that make it challenging to get the assistance we need. Overcoming these obstacles requires persistence, patience, and a willingness to try different approaches until we find what works. This section will discuss two common obstacles to getting help and strategies for overcoming them.

Dealing with Rejection

One of the biggest obstacles we may face when seeking help is rejection. Whether we are asking for a favor, seeking advice, or requesting assistance, it can be disheartening to be turned down. However, rejection is a natural part of life, and learning how to deal with it healthily is important.

One way to overcome rejection is to reframe our thinking. Instead of seeing rejection as a personal failure, we can view it as an opportunity to learn and grow. We can ask ourselves, “What can I learn from this experience?” or “How can I use this feedback to improve?” Adopting a growth mindset can turn rejection into a positive experience.

Another strategy for dealing with rejection is to seek support from others. Talking to a trusted friend or family can help us process our feelings and gain perspective. We can also seek out support groups or online communities where we can connect with others who have had similar experiences.

Managing Expectations

Another obstacle we may face when seeking help is managing our expectations. We may have unrealistic expectations about how quickly we will get the help we need or how much support we will receive. When these expectations are not met, we may become frustrated or discouraged.

It is essential to set realistic expectations and communicate them to overcome this obstacle. We can ask ourselves, “What do I need help with specifically?” and “What is a reasonable timeline for getting this help?” By setting clear expectations, we can avoid misunderstandings and disappointment.

Another strategy for managing expectations is to be flexible and open to different solutions. We may only sometimes get the help we hoped for, but alternative solutions may still meet our needs. Being open-minded and flexible can increase our chances of finding the help we need.

Overcoming obstacles is essential to getting the help we need. By learning how to deal with rejection and manage our expectations, we can increase our resilience and persistence in facing challenges.

Continuing Support and Growth

When we need help, it’s important to remember that support continues once we receive immediate assistance. Ongoing support and growth can help us maintain progress and prevent future setbacks. Here are some ways to keep growing and improving:

Maintaining Relationships

Maintaining relationships with those who have helped us can be essential to continuing support. This can include expressing gratitude, staying in touch, and seeking ongoing advice or guidance. Here are some ways to maintain relationships:

  • Express gratitude: A simple thank-you note or message can go a long way in showing appreciation for the help we have received.
  • Stay in touch: Regular check-ins can help us stay connected with those who have helped us and provide opportunities for ongoing support.
  • Seek advice or guidance: If we have continuing challenges or questions, reaching out to those who have helped us in the past can provide valuable insights and support.

Personal Development

Personal development can also be an essential part of continuing support and growth. This can include setting goals, learning new skills, and seeking new experiences. Here are some ways to focus on personal development:

  • Set goals: Setting clear, achievable goals can help us stay motivated and focused on continued growth.
  • Learn new skills: Learning new skills can help us expand our knowledge and abilities and provide new opportunities for personal and professional growth.
  • Seek out new experiences: Trying new things can help us gain new perspectives and insights and provide opportunities for personal growth and development.

By maintaining relationships and focusing on personal development, we can continue to grow and improve even after we receive help.

Frequently Asked Questions

Where can I find free resources for mental health support?

If you’re looking for mental health support but can’t afford it, many free resources are available to you. One option is to contact a crisis or helpline. In the United States, you can call 988 for free and confidential support if you are in distress or crisis. Additionally, many non-profit organizations and community centers offer free or low-cost mental health services. You can also search online for free mental health resources in your area.

How can I get financial assistance when I’m struggling?

If you’re struggling financially, you may be eligible for financial assistance to help cover the cost of mental health services. One option is to contact your insurance provider to see if they offer coverage for mental health services. If you don’t have insurance, you can check with your local government to see if they offer any financial assistance programs for mental health services.

What are some online chat options for getting help?

If you’re not comfortable talking on the phone, there are many online chat options available for getting help. BetterHelp and Talkspace are two popular online therapy platforms that offer chat therapy options. Additionally, many crisis and help lines offer online chat support as well.

What should I do if I’m feeling depressed?

If you’re feeling depressed, it’s important to seek help as soon as possible. One option is to contact a crisis or helpline for support. Additionally, you can schedule an appointment with a mental health professional, such as a therapist or psychiatrist. It’s also important to take care of yourself by getting enough sleep, eating well, and engaging in physical activity.

Who can I talk to if I need help with my mental health?

If you need help with your mental health, there are many professionals you can talk to. A therapist or counselor can help you work through your feelings and develop coping strategies. A psychiatrist can diagnose and treat mental health conditions with medication. Additionally, your primary care physician may be able to provide you with a referral to a mental health professional.

What are some steps I can take when I’m struggling and need help?

When you’re struggling and need help, it’s important to take care of yourself. Some steps you can take include reaching out to a crisis or helpline, scheduling an appointment with a mental health professional, and practicing self-care. It’s also important to talk to someone you trust, such as a friend or family member, and let them know how you’re feeling. Remember, it’s okay to ask for help when you need it.


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